Mindfulness
Interpersonal Effectiveness
Distress Tolerance
Emotion Regulation
Random
100

Name 3 ways to practice Mindfulness

A-Z, 54321, Colors, Drawing, Meditation, Body Scan, etc

100

What skill do you use to assertively ask for something?

Dearman

100

What does TIPP and STOP stand for?

Temperature, intense exercise, paced breathing, progressive muscle relaxation


Stop, take a step back, observe, proceed mindfully

100

What is opposite action?

Doing the opposite of an unhealthy action urge

100

Why do we use half smile and willing hands?

A half smile communicates acknowledgment of reality and contentment. It promotes a shift in emotional experience. 

Willing hands involves adopting a posture of openness and receptivity, physically manifesting a mindset of acceptance.

200

What are the 3 minds?

Logic Mind, Emotional Mind and Wise Mind

200

What does Give and Fast stand for? And what are each used for?

GIVE- gentle, interested, validate, easy manner. Used to maintain relationships

FAST- fair, no apologies, stick to values, truthful. Used to keep your self-respect

200

Name 3 crisis point skills

DMR, RC, TIPP, STOP, etc

200

What does Check the Facts mean?

Checking to see if our emotional intensity is accurate/valid or not

200

What does IMPROVE mean?

Imagery, meaning, prayer, relax, one thing at a time, vacation, encouragement
300

What are the 3 What skills?

Observe, Describe, Participate

300

What does validation mean?

Acknowledging and understanding in another person's perspective

300

What does Radical Acceptance mean?

Radical acceptance- accepting in your mind, heart and body (all the way, complete and total acceptance)

300

What does riding the wave mean and when should we use it?

Riding the wave means emotions fall and rise like waves, so we sit with the emotion until it passes. 

We should use this skill when the emotion is uncomfortable, but not unmanageable. 

300

When was Rogers founded?

1907

400

What are the 3 how skills? 

One mindfully, Non-judgmentally and Effectively
400

What are the 4 types of communication styles?

Passive, aggressive, passive-aggressive and assertive

400

Why do we use a pros and cons list?

We use it when we have to decide between two courses of action

400

What does ABC PLEASE stand for?

Accumulate positives, build mastery, cope ahead

Treat physical illness, limit screen time, eat balanced meals, avoid mood altering substances, sleep, exercise

400
How old is Marsha Linehan?

82 years old

500

What is Doing Mind & Being Mind?

Doing mind is getting work done and only focusing on problem-solving/achieving goals.

Being mind is being focused on the uniqueness of each moment, letting go of focusing on goals. 

500

What does dialects mean?

Balancing opposites while entering the paradox of "yes and no" and "not true and true". 

2 opposites can be true at one time. 

500

What does willingness and willfulness mean?

Willingness- readiness to enter and participate fully in life and living

Willfulness- refusing to tolerate the moment and refusing to make changes that are needed


500

What does Biosocial Theory mean?

It means that some people are born more "sensitive" and experiece more vulnerabilites to emotions

500

Why was DBT invented?

Marsha viewed CBT as insufficient for treating chronic self-harm and suicidal behaviors, such as those stemming from borderline personality disorder (BPD).

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